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Week starting Jul 26, 2015

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Location:

Seattle,WA,

Member Since:

Jul 25, 2005

Gender:

Female

Goal Type:

Marathon Finish

Short-Term Running Goals:

  • 5/20 - beat the bridge 8k
  • 5/26 - magnuson series memorial day 5k
  • 6/16 - magnuson series seattle solstice 5k 
  • SUMMER - CNW all comers T&F series 
  • 7/4 - magnuson series summer spirit run 5k
  • 8/18 - magnuson series summer fitness day 10k
  • 9/30 - bellingham bay half marathon 
  • 10/13 - escalante canyons marathon
  • 11/25 - seattle half marathon 

Long-Term Running Goals:

qualify for the 2020 olympic marathon trials in ATL (sub-2:45

Miles:This week: 9.00 Month: 95.00 Year: 1503.00
TypeA8 Test Lifetime Miles: 170.00
Kinvara Test Lifetime Miles: 292.00
K9 Test Purpleberry Lifetime Miles: 287.00
Haunted Phoenix Lifetime Miles: 269.00
K9 Test Arctic Blueberry Lifetime Miles: 250.70
K9 Test Pinkerton Lifetime Miles: 244.00
Freedom Cut Me Loose Lifetime Miles: 252.00
Bubonic Plague Lifetime Miles: 365.00
Orange Splats Lifetime Miles: 116.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.000.000.000.0053.00
Walking Miles: 22.00Testers Miles: 19.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles. shadyside + piedmont park.

cool sky above the active oval this morning:

Walking Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

evening run around centennial olympic park. the ferris wheel was playing usher's yeah!

Walking Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

workout: 6 x 200m hills; 6 x 200m flat; 5 x 60m hills

set 1: hill (~6% grade) 41.24 42.02 41.65 42.73 41.50 40.68
set 2: flat (active oval) 34.66 34.72 34.68 34.19 34.54 34.55
set 3: hill (~6% grade) 11.88 11.01 11.00 11.00 11.27     x

recovery: 200m jog after each repeat; 4:51 jog from the hill to the oval; 5:11 jog back to the hill.

i have no record of ever running a 60m dash in my life -- flat or hill -- so i don't know what the numbers mean. all i know is that i couldn't break 11!

75 F / 73 DP / 95%

Testers Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on the beltline.

i finally added some more races to my calendar. i haven't raced much at all this year, so i'm excited to have a good dose coming up throughout august and september. i still don't know what i'm doing in the fall -- half, full, nothing? i'll have a better idea after the first two races in august. i would really like to break 18 in the 5k again soon.

Walking Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles + strides

Testers Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

track workout: 2 x 2 miles + 400m

set 1: 11:56 (5:58, 5:58)

set 2: 12:04 (5:57, 6:07)  <--- whoops

400m: 72.28 

recovery: 800m jog between the two mile sets and 400m jog before the 400. 

the last mile on the second set was tough. i was about 100m into the 5th lap and my legs started rapidly losing power. my HR shot way up and i was just hanging on from there. the last two laps were some of the more miserable minutes of running i've experienced in recent memory. but i had sweat dripping off of my eyebrows so that was nice.

77 F / 66 DP / 69%

FRB timehop to one year ago today.

Testers Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Walking Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
53.000.000.000.0053.00
Walking Miles: 22.00Testers Miles: 19.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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